REWIRE YOUR FOOD BRAIN PROGRAM​THE 4 KEYSTONES

As we go through the program I'm going to be introducing you to four basics that are super important to implement in order to get and stay healthy and to prevent unnecessary eating.

Like keystones of a building, prioritising these basics are the foundations upon which everything else is built.

They can be easy to skip over them these because they're not some snazzy new idea or product. Your initial reaction may be something along the lines of "I already knew that" - which might be the case, but you have to ask yourself if you're actually putting these simple practices in place, because they really form the foundation on which everything else is built.

​KEYSTONE 1 - SLEEP

So the first, and arguably the most important, of these basics is SLEEP.

Getting enough sleep is critical because lack of sleep can affect your mood, appetite, weight, eating behaviours and your ability to make healthier food choices. Sleep is one of the most important but overlooked aspects in overcoming any type of unnecessary eating.

WHY IS SLEEP SO IMPORTANT?Most of us have experienced occasional sleep deprivation and understand how difficult it can be to function optimally the next day, but chronic (ongoing) lack of sleep can significantly worsen your physical and emotional health.

For example, it's estimated that approximately 75% of people who struggle with binge eating also suffer with depression and/or anxiety, and it's been shown that poor sleep can make this worse.

In a nutshell, if you're not sleeping well, it is very hard to eat well or live well.

Here are just three of the many reasons why sleep is fundamental to overcome unnecessary eating:

1. Hormonal Havoc Lack of sleep causes havoc with your hormones, particuarly ghrelin and leptin. Ghrelin is your "hunger hormone" so when ghrelin increases so does your desire to eat. Leptin is your "fullness hormone" so when leptin is released you're appetite decreases and you don't feel like eating any more.

Research has shown that inadequate sleep decreases the concentrations of the "I'm full" hormone (leptin) and increases the levels of the "I'm hungry" hormone (ghrelin).

This creates a double whammy that makes you more likely to overeat, and the research backs this up by showing that, when sleep deprived, you'll consume on average an extra 300 calories per day.

Imagine the scenario: you've not had enough sleep and you're now hungrier than normal because your ghrelin levels are increased. You go to get something to eat and you're faced with the choice of a doughnut or an apple. Your rational brain says "eat the apple" but your primitive brain screams out "DOUGHNUT!!!!" because the doughnut is going to give you the bigger, quicker hit of glucose that your brain needs to stay alive.

The chances are your primitive brain will win.

Add to this the fact that your leptin levels have dropped due to lack of sleep and you'll probably find that one doughnut just doesn't cut it, so you end up eating two or three or more. This high intake of sugar sets your blood sugars off on a roller coaster ride causing more cravings and making it even harder to make healthy food choices when you next go to eat, creating a vicious cycle.

3. Weight Loss Resistance Even if you're in a calorie deficit, when you don't get enough sleep, your body becomes more like to use muscle instead of fat as an energy source, which means you might lose weight but not fat, resulting in an unhealthy body composition.Plus, when you sleep less your metabolic rate slows down.

So even with careful eating and exercise, if you're not getting enough sleep then your efforts may all be in vain.On the flip side, the good news is that getting enough sleep helps control body weight and food intake. Studies have shown that a full night's sleep repairs the communication pathways in the brain between the lower (primitive) brain and the higher (rational) brain, which helps restore the impulse control system that you use to prevent excessive or unnecessary eating.

The bottom line is that if you want to be in control of your cravings and urges, and if you want to lose weight, then focus on improving your sleep.

KEYSTONE 2 - EATING WELL

The second keystone of good health and regaining a normal relationship with food is Eating Well.

Eating Well is a broader term than "healthy eating" as it includes (but is not limited to):Not restricting or depriving yourself of foodsMaking balanced food choices Eating adequately e.g. not consuming too few caloriesChoosing foods that optimise satiety and help regulate appetite Seeing food as information - so not just as calories but the nutrient value as well

Those who insist calories are king, and that a calorie deficit is all that matters, are missing a massive trick. Calorie deficit or not, you simply cannot survive on a diet of junk food because it will ultimately result in nutrient deficiencies or imbalances that can cause you to overeat, binge, increase cravings and eventually may lead to ill health and disease.

Poor diet is a factor in 1 in 5 deaths, and diet-related diseases include diabetes, heart disease, obesity, high blood pressure, osteoporosis and cancer. The power of nutrition is huge.

IS YOUR BRAIN STARVING?Sadly, as a nation we are over-fed and under-nourished i.e. we are eating more but not getting what we need from our food in order to be healthy.

The problem is that if you don't give your body the nutrition it needs to function well, then it will drive you to seek out more food in an attempt to obtain those missing nutrients.

Yes you may have eaten a meal but, as far as your brain is concerned, you're starving. And if your brain thinks you're starving then no matter how much willpower you have, it will wear you down until you eat.

One of the solutions is to give your brain the cues it needs to realise you're not starving. This is why it's so important to get your nutrition on the right track and choose foods that send strong satiety signals to your brain.

Some of the foods that can help do this are ones that are higher in fibre and/or protein. It's also important that the foods you choose are palatable as otherwise you'll be left feeling deprived which again can lead to overeating. Inclusion of healthy fats can go a long way to increasing palatability.

One of the most important factors about eating well is to ensure you give your body enough food. Too few calories or too lacking in nutrients and the survival instincts are going to kick in and you'll continue to be plagued with overly strong food cravings and urges to binge.

KEYSTONE 3 - WATER

It's not sexy or snazzy and it's hardly breaking news, but staying hydrated is fundamental for optimal health and wellbeing.

It can be easy to get caught up in the latest diet, health fad or superfood and then miss the simple basics such as drinking enough water which is easy and inexpensive.

WATER & YOUR BRAINYour brain is approximately 85% water so that the brain can function properly so drinking water and brain function are integrally linked.

Water supplies the brain with energy for all brain functions, including thinking and memory processes. Not drinking enough water can cause numerous symptoms including problems with focus, memory, brain fatigue and brain fog, as well as headaches, sleep issues, anger, depression, and many more.

WATER & HUNGER OR CRAVINGSThirst is often confused with hunger or food cravings. Drinking water throughout the day will help you stay hydrated and control your hunger, appetite and cravings

If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty.

The other benefit of doing this is that, by going to get a glass of water first, you create a natural buffer between the urge, hunger or craving and eating. This gives you time to pause and think about whether you actually need to eat or not, or if you are hungry what you could choose to have that may be a healthier option.

BENEFITS OF STAYING HYDRATEDWater has many health benefits and helps:Improve your moodFlush toxins from your systemFill you up so you don’t eat as much junkKeep food moving through your systemPrevent you feeling groggy in the afternoon

If weight loss is a goal for you then you'll be pleased to know that drinking water can reduce appetite, help improve weight loss and support long term weight loss maintenance.

DON'T LIKE WATER?I often have clients who tell me that they struggle with drinking water because they don't enjoy the taste. But don't worry as there are plenty of ways around this. Sometimes water straight out of the tap isn't palatable so you may consider buying or installing a water filter which should improve the taste.

Remember that non-caffeinated and herbal teas count towards your daily water intake. You can also drink fizzy water instead of still water if you prefer.

Infused water is a great way of adding flavour to water. Simply add fresh fruit to the water - my favourites include:LemonCucumber and limeGinger and lemonMintOrange or apple slicesBerries (use frozen berries if easier)

Make up a large jug of infused water at the start of the day and keep it on your desk or kitchen counter so you can enjoy it throughout the day.

If none of the above options appeal then add a splash or fruit juice or cordial to still or fizzy water. Much better to do this and be consuming water than avoid it altogether and end up dehydrated.

KEYSTONE 4 - RELAXATION

An area that often gets missed when people think about being healthy is the importance of relaxation and de-stressing.

Modern life is stressful and there will always be a level of stress that we either can’t control or change.

Relaxation therefore becomes paramount as a way of off-setting the effects of stress, creating balance and helping to mitigate the negative effects that stress can have on our health and our ability to make good food choices.

Clients often say to me that they would find healthy eating really easy to do if they could just take themselves off to a remote island somewhere on their own. Of course it would make things so much easier! But let’s face it that’s not going to happen and so it’s critical to have ways of relaxing and taking “time out” that work in the context of real life. Ways to to rest and re-charge, making us better placed to deal with stressors, big or small, as and when they happen.

THE NEED TO SWITCH OFFYour central nervous system has two parts - the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). When your SNS is activated then you're 'switched on” - you're on alert, focusing on doing, perhaps anxious or stressed so physiologically blood goes to your extremities, cortisol is raised which impacts your blood sugar balance. This is basically fight or flight mode.

When your PNS is activated you become "switched “off”. So physiologically your cortisol levels fall, blood is directed to your digestive system, your heart rate drops and your muscles relax. We'll cover more about stress in another section but the main thing to know is that too much time spent in SNS mode can lead to illness and negatively impact physical and mental health.

Relaxation is so important as it's all about encouraging the activation of the PNS, which we need in order to be healthy. When you're in this state you can digest your food properly, you can think more clearly and make better decisions especially when it comes to food and eating.

REALISTIC WAYS TO RELAXRelaxation doesn’t have to mean sitting still – gentle exercise can help you relax too. Take a walk, go to a yoga class, do some Pilates or gentle stretching. Other activities can be relaxing such as reading a book or a magazine, having a bath, gardening, knitting, sewing, doing a puzzle, playing a musical instrument, painting, colouring in - the list is almost endless and it will obviously depend on what you enjoy and find relaxing.

However the problem can be time. When life is going at 150mph and you're juggling a million things, then you might know you need to relax but having a bath or reading a book (as nice as that might be) is probably not going to be a realistic option!

It's therefore about finding a form of relaxation that works for you that is quick and easy, that you can do anywhere, anytime.

TAKE ACTIONCLICK HERE TO DOWNLOAD THE RELAXATION HANDOUT for some ideas on quick ways to relax and switch off then identify one you could use (or come up with an idea of your own as it's important that it works for you) then begin to put it into practice.​If you think you don’t have time for them then ironically you’re someone who needs to do it the most!